I’d had quite a long day during this particular shift as a Registered Behavior Technician. We call this specific day at work “Wacky Wednesdays,” because for some odd reason, our precious kiddos will always do the most exciting things halfway through the week. The young boy that I’m working with has been very energetic all morning and seems to have hit a crash. He is overstimulated, struggling to focus. With the items I have scattered on the table, I ask him to show me where the blue car is. He picks it up and throws it across the room. When I ask him to try again, the tantrum begins.
Because of my mental exhaustion, I’m having difficulty deciding on the best solution. How can situations like these be best navigated? I take a deep breath and recall a simple yet powerful tool.
The key is to model and teach children the powerful tools of mindfulness and emotional regulation. These skills will help your child for the rest of their life, teaching them healthy responses for when things do not go their way.
Understanding Mindfulness and Emotional Regulation
What is mindfulness? The American Psychological Association defines it as “awareness of one’s internal states and surroundings.” It has the power to help us avoid unhealthy habits or responses, which occur through observing our thoughts, emotions, and present circumstances without judgment or reaction to them. You don’t need a gorgeous mountain top, sunset, or an entire hour of meditation; just the ability to be still for 5-10 minutes, wherever you are, as you are.
What is emotional regulation? Dr. James Gross at Stanford University has defined it as “our efforts to influence emotions in ways we think will increase the chance that they will be helpful rather than harmful” (Gross, 2015). Regulating our emotions plays a significant role in managing stress, anxiety, and other intense feelings.
There is an important connection between these two concepts. Mindfulness supports emotional regulation, which can greatly improve children’s abilities to respond to emotions constructively.
Benefits of Mindfulness for Children
Those little bodies experience really big feelings! Your child needs help in learning what to do with their emotions, especially as they are experiencing many for the first time. Mindfulness will provide emotional benefits, reducing stress, anxiety, frustration, and increasing calmness and resilience. Children will also benefit socially, fostering better empathy, communication, and conflict resolution skills. Additionally, mindfulness has a positive influence on cognitive skills, improving attention, focus, and flexibility.
Practical Tips and Activities for Children
How can we implement realistic mindfulness practice into our children’s lives? Start simple. Try breathing exercises, body scans, mindful listening, and focusing on the senses. Try tailoring activities to different age groups. For example, use guided visualizations for younger children, and perhaps journaling prompts for older ones. Lastly, it is important to integrate brief mindfulness moments into your already-existing routines. Try taking a few minutes before or after family dinner, or maybe incorporate it into your nightly routine.
Have a look at this link to access a wealth of tools for kids’ mindfulness.
Returning to my Wacky Wednesday. As I take a deep breath, I remember the importance of mindfulness—not just for the kids I work with, but for myself as well. Instead of reacting out of frustration, I gently guide the young boy through a simple breathing exercise, helping him find a moment of calm. Slowly, his tense shoulders relax, and he’s able to refocus. Moments like these remind me that teaching children mindfulness and emotional regulation isn’t about perfection—it’s about giving them the tools to navigate their emotions in a healthy way. With patience and practice, these small moments of mindfulness can shape their ability to handle life’s challenges with resilience and understanding. As we guide children in regulating their emotions, we foster a healthier, more balanced future for them and those around them.
